March and April 2023

 

Days 1-7:  Moderate Weight, 10-12 reps, Tabata (20/10 x 4) for HIIT

Days 8-14:  Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT

Days 15-21: Heavy Weight, 5-7 reps x 3 (no HIIT)

Days 22-end:  Light Weight, 12-15 reps x 3, 6-minute AMRAP

Month 2:  Same as above but Reverse Order of exercises

Day 1:  Back, Hamstrings & Glutes

Leg sled push (100 yards there and back @ 65 lb.)

Barbell Upright Row

Reverse Ham Curl

Pull Ups

Machine Hip Thrust

Bent Over Row

Lying Ham Curl

Barbell Deadlift

Reverse Fly

HIIT:

Kettlebell Swing

Exercise Ball Back Extension

Donkey Kicks

Prone Exercise Ball Leg Lift

Box Jumps

Day 2: Chest, Triceps, Shoulders & Abs

Inversion and arm balance warm up

Push Ups (as many as possible in one set)

kettlebell halo roll

100 (total divided over the number of sets) medicine ball slams to floor

half Turkish get up (per side)

close grip dumbbell chest press

alternating renegade row to press

dumbbell chest press

exercise ball Romanian twist

landmine press (per side)

lateral raise

exercise ball jack knife

weighted front plank

medicine ball kneeling chop (per side)

incline wide grip push up

single arm cable triceps press down (drop set)

Day 3:  Legs & Biceps

Hill Sprints (HIIT)

Banded Knee Lift

Toe Raise

KOTG lunges

Side Plank Abductor

Dumbbell Biceps Curl

Bulgarian Split Squat

Low squat to curtsy lunge (alternating)

Hammer Curl

Plie Squat

Lean Backs

Close grip pull up

Side lunge with slider (per side)

Winter Adventure

 The school calendar gave us an entire week after New Year's until school started back this year, so we packed our warm coats and headed north for a winter adventure.  First on the agenda was The Blowing Rock in North Carolina, with sweeping views of the surrounding mountains.  

That evening, we settled in to our quaint hotel in downtown Blowing Rock, walked around the town, had dinner and then swam in the indoor pool.  

The next day we visited Grandfather Mountain State Park, where we drove over treacherous and foggy mountain roads, hiked rocky terrain, crossed the mile-high shaky bridge, clambered over large boulders jutting over the edge of the mountain, looked for bears, and just generally worked on developing a strong and persevering character.  Judson cried because he was scared of the high mountain roads.  Wren cried because she was scared of the steep trails.  In the end, we all persevered and were mostly happy campers.

Back at the hotel, it was another evening of working out the jitters from earlier in the day by swimming in the pool.  

The following day was supposed to be a wash out, so we opted to go underground...to a cavern in nearby Bristol.  Once again, we ventured across the foggy and scary mountains to get to the caverns, where we were part of a small group to tour through deep and dark caves.  That afternoon it appeared that the rain had cleared, so we ventured out for another "short" hike to see an old manor near the hotel.  What was supposed to be dry turned out to be what seemed like a spooky hike through the clouds.  We didn't see a whole lot (though we did see the manor - eventually), but we were soaked by the end.  Oh, and what was supposed to be "short" turned out to the almost 5 miles.  What's a few extra miles when you're working on building strong character in your children?  There was some complaining and maybe a few tears, but we made it.  Nothing a little time in the indoor pool can't handle.  

The last day, we tried our hand at snowboarding.  I'm not really sure what we were thinking.  I guess we forgot how much gear is involved in skiing and snowboarding (and how we would likely have to carry at least some of it for the kids).  We never made it past the practice hills, but Caleb and Wren seemed to figure it out pretty well.  Maybe we'll try it again...when they're teenagers.  

It was quite the winter adventure!  The kids' favorite part?  Adventure, being outdoors, time together?  No, the indoor pool, of course.  

December 2022